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F3 Black Swamp | June 19, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 01/05/2021
6:00 pm - 6:45 pm

Site Q - OK

Location
The Commons (Levis Commons

Categories


Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship. The PAX typically head out for some second F at one of the nearby establishments.

The Commons

Comments

  1. Dave “Flo” Walbom

    The Commons
    “It’s All About the Core”

    Welcome
    Mission
    Principles
    COR 13

    Pax:
    Tupac
    Huffy
    Sideshow
    Charmin
    Shawshank
    Chubbs
    Hannibal
    Mr Free Time
    Huckleberry
    Raven
    Thai Guy
    Nimbus
    Flo (Q)

    Warmup
    20 SSH
    10 Windmills
    Arm Circles OYO

    The Thang
    8 Stations
    40sec work 20sec recovery
    2 exercises per station
    Burpees/Mountain Climbers
    Imperial Walkers/LBCs
    KB Swings/Deadlifts
    Flutter Kicks/Hammers
    Squats/Lunges
    Supermans/Bird Dogs
    Plank (100 sec)
    Recovery Run (100 sec)

    Repeato

    Finished with group run

    COR
    Six was Shawshank
    NOR
    Announcements
    COT

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